While this was a trainerroad workout, it wasn't a prescribed one - I picked the two hour free workout, but in the end did only a full hour. Initially I thought I'd do some 20 minute sessions at or above FTP (225W), but after a few minutes on the first one (at 230W) I decided to cut the interval length to 10 minutes. I ended up doing three intervals of 10 minutes at 230W, with five minutes rest (160W) in between. I justified it by reasoning I'd probably hit the bike a good amount this week (with it being chillier out than last week), and that it might not be a good idea to do an extended session of intervals above FTP at this point - I should probably work up to it, otherwise I risk inadequate recovery which can throw a whole bunch of things off track for a while.
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